Comparing Nutrients in 14 ounces Carrots VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Curry Powder	14%	31%	55%

Macro Nutrients

	Carrots	Curry Powder	Recommended Dietary Allowance
Energy	5.6% 163kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	57.3% 55.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	20.4% 6.54g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	66.5% 1.06g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	170% 222g	130g per day for Men 19-50 years
Sugars	26% 19g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3% 2.2g	4.32% 3.14g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.34g	% 4.52g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 2.46g	g per day for Men 19-50 years
Fiber	29.2% 11g	556% 211g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Curry Powder	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	668% 100mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	330% 396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Curry Powder	Recommended Dietary Allowance
Calcium	13% 131mg	208% 2084mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	529% 4.76mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	948% 76mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	241% 1012mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	1432% 33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	137% 4644mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	13.8% 206mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.94% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Curry Powder:

• Raw Carrots have 835 times more Vitamin A, 1.3 times more Vitamin B6 and 8.4 times more Vitamin C than Curry Powder Spice.
• While Curry Powder Spice contains 2.7 times more Vitamin B1, 3.4 times more Vitamin B2, 3.3 times more Vitamin B3, 3.9 times more Vitamin B5, 2.9 times more Vitamin B9, 38.2 times more Vitamin E and 7.6 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Curry Powder Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Curry Powder:

• Raw Carrots have 1.3 times more Sodium and 10 times more Water than Curry Powder Spice.
• While Curry Powder Spice contains 15.9 times more Calcium, 26.7 times more Copper, 63.7 times more Iron, 21.3 times more Magnesium, 58 times more Manganese, 10.5 times more Phosphorus, 3.7 times more Potassium, 403 times more Selenium and 19.6 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.7 times more Sugars than Curry Powder Spice.
• While Curry Powder Spice contains 7.9 times more Energy, 58.4 times more Fat, 51.5 times more Saturated Fat, 134 times more Omega 3, 27.9 times more Omega 6, 5.8 times more Carbohydrate, 1.4 times more Fructose, 19 times more Fiber and 15.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.